Vegetable and Fish Tempura

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Vegetable and Fish Tempura
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Health Score:
69 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
552
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie552 cal.(26 %)
Protein35 g(36 %)
Fat31 g(27 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.1 μg(6 %)
Vitamin E2.2 mg(18 %)
Vitamin K91.1 μg(152 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.9 mg(82 %)
Niacin13.4 mg(112 %)
Vitamin B₆0.6 mg(43 %)
Folate74 μg(25 %)
Pantothenic acid1.8 mg(30 %)
Biotin15.3 μg(34 %)
Vitamin B₁₂3.5 μg(117 %)
Vitamin C47 mg(49 %)
Potassium1,133 mg(28 %)
Calcium70 mg(7 %)
Magnesium84 mg(28 %)
Iron3 mg(20 %)
Iodine103 μg(52 %)
Zinc1.4 mg(18 %)
Saturated fatty acids12.6 g
Uric acid102 mg
Cholesterol137 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
500 grams fish fillets (eg, redfish)
For the batter
200 milliliters very cold water
100 grams Pastry flour
1 egg
also
150 grams button Mushroom
150 grams Broccoli
100 grams Zucchini
100 grams Eggplant
Pastry flour (for coating)
Frying oil
For the dip
1 pc Daikon radish
1 pc ginger
100 milliliters Rice wine
100 milliliters soy sauce
50 milliliters Sake
How healthy are the main ingredients?
BroccoliZucchiniEggplantsoy saucegingeregg

Preparation steps

1.

Rinse the fish, pat dry and cut into large cubes. Clean the mushrooms with a damp paper towel, trim if necessary. Rinse the broccoli and break into florets. Blanch the broccoli in a pot of boiling salted water until crisp-tender, 2-3 minutes. Rinse under cold water and drain. Rinse and slice the zucchini and eggplant.

2.

For the batter: Place the cold water in a bowl and gradually whisk in the flour until smooth; stir in the egg. 

3.

For the dip: Peel and finely chop the radish and ginger, transfer to a bowl and stir in the rice wine, soy sauce and sake.

4.

Preheat the oven to 80°C (approximately 175°F). Heat the oil to 170°C (approximately 340°F) in a wok or deep fryer. Dredge the vegetables and the fish in the flour and then dip in the batter. Working in batches, deep-fry the vegetables and fish until golden brown. Remove with a slotted spoon or spider and drain on paper towels. Place on a baking sheet and keep warm in the oven while you prepare the remaining fish and vegetables. Serve with the dip.